Member of the Quarter: Joff Pincher

Written by RCSC Writer. Posted in Blog, Member Highlights, Member of the Quarter

Zach and Joff 1When it comes to making positive changes in your life, it really helps to have a good attitude, and anyone here at Rock Creek Sports Club will tell you that Joff Pincher has one of the best.  With his upbeat personality — along with his hard work and outstanding progress— Joff was an easy choice for our Rock Creek Sports Club Member of the Quarter!

Joff tells us that there was a time he would have described himself as very fit, but after taking 10 years off from exercising, he decided to join Rock Creek Sports Club back in February to shed some weight and get healthy. Or as he joked, “I wanted to get fit enough to get fit.”

Joff, who’s a 52-year-old stay-at-home dad with twin 4-year-olds, says he was also looking for ways to combat diabetes, and he had read that strength training would be very beneficial.  So in addition to joining the gym, he also signed up to work with RCSC Personal Trainer, Zach Tolchin .

Joff works out with Zach twice a week now, focusing mainly on strength training, such as squatting. In addition to these sessions, with guidance from Zach, Joff also works out on his own 2-3 times a week, with free weights, plus some cardio work.

It’s paying off.

Since joining in February, Joff has lost 45 pounds, reduced his medication to 10% of what it was, and his blood pressure has dropped.

“If you pick up a 45-pound dumbbell, or plate, it’s a lot of weight,” Joff says enthusiastically. “ I had a made-to-measure suit and it simply doesn’t fit anymore. I told Marc (RCSC Manager) that I think he has to pay for it. None of my original gym gear fits either.”

These awesome results are especially encouraging for anyone on the fence about joining a gym.

“I’ve been super fit in my life,” Joff explains. “I was wondering if I was going to be disappointed in myself. I had a lot of catching up to do. My first ambition was just go to the gym, and nothing else.  And it’s been brilliant.  The Rock Creek Sports Club atmosphere, the coaches, the members, they are all very encouraging.”

Teen Yoga is Back!

Written by RCSC Writer. Posted in Blog, RCSC News

TEEN YOGA IS BACK!

October Special: 6 classes for the price of 5!

Sedentary students and active athletes alike–you can benefit from yoga in more ways than you may know. Sundays at 1:30 pm starting Oct. 4, join Ms. Jay for an hour of flexibility training, breathing practices, and learning how to decompress from the stresses of teenage life.

Class card is $45 for the 6 classes—best deal in town! Email mlally@rockcreeksportsclub.com for info. OPEN TO NON-MEMBERS.

Less Calories with Diet Drinks? Mmm Maybe Not So Much

Written by RCSC Writer. Posted in Blog, Wellness Bites

dietsodaSure, you may be saving a couple of calories by reaching for that diet soda, but it’s possible you’re getting them from elsewhere instead, according to a new study.

University of Illinois researchers looked at the dietary habits of more than 22,000 U.S. adults over a 10-year period and found that on the days people drank diet or sugar-free drinks, they ended up eating about 49 MORE calories from “discretionary foods,” e.g., fries or cookies.

Why?

Well, they don’t really know the answer to that yet, but there are some theories. It’s possible people don’t feel satisfied or satiated after consuming zero-calorie drinks, so they reach for something else. There’s some thought that because they drank a diet drink, they don’t feel as guilty going indulging in something unhealthy later, or the reverse, they ate something not so good, so they choose a diet soda thinking that will make up for it.

(Read more here)

Whatever the case may be, it’s something to think about. If you do go for that zero-calorie sweetened beverage, you may want to be more mindful about your other choices.

Pilates 101

Written by RCSC Writer. Posted in Blog, RCSC News, Wellness Bites

11130067_1000534833298872_6629859736813490760_oWhat comes to mind when you think of Pilates? Here’s a couple of common responses we’ve heard:

“Oh, it’s kind of like yoga right?”

“It’s some sort of exercise that women like.”

“It’s that exercise for dancers, you know, the flexible type.”

Well, let us tell you, it’s not just for women, it’s not yoga, and EVERYONE can benefit from it.

First of all, just the history of Pilates, throws two of the aforementioned misconceptions right out the window. It all began with Joseph Pilates, a former boxer and circus performer who was interred during World War I. During this time he developed a system of exercises for other interred MEN, eventually devising machines for those in need of rehabilitation due to injury or sickness!

So just for women? Nope. Just for the super fit? Nope!

We’ll get to the differences from yoga in a minute, but before we get to that, let’s talk about basics –

 

What IS Pilates?

Pilates focuses on developing a strong core (the deep abdominal muscles along with the muscles closest to the spine) by integrating the trunk, pelvis, and shoulder girdle.

It is based on six principles — centering, concentration, control, precision, breath, and flow. Training develops flexibility, control of breath, body awareness or coordination, good posture and easy graceful movements, elongates and strengthens, improving muscle elasticity and joint mobility.

You may thinking, well this sounds a lot like yoga. Yes, and no. They do definitely compliment one another, and both enhance one’s awareness and the connection between the body and the mind. However, many yoga practices focus on increasing strength and flexibility of the spine and limbs, while Pilates focuses on abdominal strength, then extending through the limbs. There’s actually a number of other differences, enough for it to be an an entire other article. (For further reading check out — What’s the Difference Between Yoga and Pilates?)

Why Pilates is for YOU

LONG-TERM BENEFITS OF PILATES INCLUDE:

  • Less chance of injury
  • Better sports performance
  • Full-body conditioning – including the ankles and feet
  • Better posture
  • Improvements in range of motion
  • Improvements in circulation
  • Decreases in back, neck, and joint pain

Pilates at Rock Creek Sports Club

Rock Creek Sports Club offers a number of ways for you to give Pilates a try. This includes:

  • Small Group Training Pilates Mat Classes: In our Small Group Personal Training classes, clients can enjoy the energy of a group class, but have more one-on-one attention, as class size is limited. Training sessions last 45 minutes to one hour, and are sold in packages of five for $125 or 10 for $220. If space permits, drop-in fee is $27.
  • Pilates Mat Group Exercise: Our Group Exercise class schedule offers numerous Pilates mat classes throughout the week in a larger setting for all Rock Creek Sports Club members Check out the schedule here.
  • Pilates Reformer One-on-One Training: Workouts consist of controlled, flowing movements in tune with the breath, working muscles through a full range of motion. The reformer adds increased resistance to the movement and results in increased muscular endurance, strength, flexibility, and improved posture. Due to the complexity of the machine and the exercises, clients must be with a Pilates Instructor to use the Reformer. More information here.

A Simple Trick for More Mindful Eating

Written by RCSC Writer. Posted in Blog, Wellness Bites

utensilsSome experts have said that one way to weight loss, is something called “mindful eating,” which, in short, is taking your time at your meals to give your brain and body enough time to register your enjoyment of the food and in turn, know when you have had enough.

Some of the suggested ways to start doing this are:

  • Make sure eating is your only activity. For example, no TV, phone, books, etc. Some even say to even limit talking.
  • Chew each bite until the food is liquified, usually between 20-40 times.
  • Try to identify every flavor and texture while you’re eating, so that your actively thinking about your food.

Now researchers from Oxford may have discovered another easy trick to encourage you to practice “mindful eating” — heavier utensils.

Food & Wine recently reported:

“Researchers from Oxford University gave 130 diners at a hotel restaurant in Edinburgh, Scotland, identical meals of trout, mashed potatoes, spinach capers and brown ship butter; however, half of those experimented on were given cutlery that was three times heavier than the cheap knives and forks the other half received.

“Those with the heavy cutlery said they liked their meals about 10 percent better and were willing to pay 15 percent more for that same trout dish.”

Charles Michael, chef in residence at Oxford University’s Crossmodal Research laboratory explained to Wired UK, that this could be attributed to something known as “sensation transference,” where people associate better utensils as better quality, therefore better food.

“It’s interesting to think that the heavier weight of cutlery could be making us more mindful, without us realising it,” he said. 

Good Posture is Important, Seriously.

Written by RCSC Writer. Posted in Blog, Wellness Bites

posture2We know, you know, that good posture is important, but do you really know HOW IMPORTANT?

In this short TedEd video, experts explain that your posture “is the foundation for every movement your body makes and can determine how well your body adapts to the stresses on… If your posture is not optimal your muscles have to work harder to keep you upright and balanced.”

This could mean that overtime, some of your muscles can become tight and inflexible, and others inhibited.

Do we have your attention now?  Good. Check out the full video below for some great tips for improving your posture, and in turn, your quality of life.

Why You Need RCSC’s New Restorative Yoga Class in Your Life

Written by RCSC Writer. Posted in Blog, RCSC News

hatha-yoga-500You’re a hard worker, both on the job and at the gym. That can add up to sore muscles, stress and fatigue, quite possibly leading toward burn-out.  Avoid it with our newest class at Rock Creek Sports Club – Restorative Yoga.

Instructor Hannah Leatherbury says the class, which could also be called Cool Down Yoga or Before Bed Yoga, is a combination of Hatha yoga and restorative yoga.

She explains that the first 30-40 minutes of class is doing forward folds, hip opening, twists, poses on your backs and some inverting with downward facing dog or standing forward fold. The last 30-40 minutes are spent doing restorative postures with the support of props.

“All of these poses are good for relieving the stress of the day without over stimulating someone, as backbends, arm balances, and more difficult inversions could do,” Hannah adds.

This isn’t a class where the focus is burning calories and breaking a sweat. Instead, it’s about releasing tension and stress through breathing and relaxation.

“The challenge in this class comes in when you are asked to SLOW DOWN,” Hannah says.  “Many of us have a hard time doing that and our minds wander, we get bored, we resist the idea of letting go. But, the best medicine is to supplement the things you are missing in your life. If you are missing time for yourself to unwind and let go, this is a good practice for you.”

Restorative Yoga is open to everyone, including beginners, those recovering from an injury, dealing with a chronic condition or illness, or simply just need a way to work in some active recovery into their workout routine. Hannah just asks that you approach her before class if you have something going on with your body that she should be aware of, so she can help you with the proper modifications.

Restorative Yoga Classes take place Tuesdays at 8:10pm. You can check out other yoga classes, and the rest of our schedule here.

Member of the Quarter: Maureen Zaniel

Written by RCSC Writer. Posted in Blog, Member of the Quarter

MaureenZaniel1When asked why she works out, Maureen Zaniel, had a multiple reasons to share. Reasons that brought her to the gym, a reason she decided to kick up the intensity, and a reason she’ll continue to keep coming back.

No matter what her goal is, one thing we at Rock Creek Sports Club know for sure, Maureen will reach it – which made her a perfect choice for our latest Member of the Quarter!

“At age 64, Maureen Zaniel can do more than most people half her age,” explains Sharon Sellers, Personal Training and Operations Manager at Rock Creek Sports Club.

It all started about 5 years ago when Maureen decided she wanted to lose some weight and increase her fitness, to help her tennis game.

“ I love to play tennis,” says Maureen, “I wanted to have a fitness regime to help with that.”

Then after moving to Silver Spring about a year and half ago, Maureen joined Rock Creek Sports Club. To keep up her game, she keeps her workout routine well-rounded by personal training with Kolon Diallo, small group Tabata Training with Sharon, and some light cardio, like walking and treadmill work.

MaureenZaniel2

But she didn’t stop there, when Maureen’s daughter made the announcement that she was getting married, Maureen told Sharon she wanted to make sure she had enough stamina to dance all night.

“I actually suggested to Sharon that I should have a couple of drinks before we did Tabata, you know, to simulate real life,” jokes Maureen.

Of course, they didn’t actually do that, but Kolon and Sharon made sure Maureen worked hard enough to have all the energy (and then some!) that was needed for this very important role.

“As Mother of the Bride, you’re on your feet the whole time,” says Maureen.  “I kept up with the party the whole night, AND made it to the bar later with all the kids!”

And, speaking of her daughter, Maureen says it’s the reason she’ll continue to make sure fitness is a part of her life.

“I think it’s important for your health, mostly,” she says. “I have one daughter and I would like to stay around for her as long as I can. She actually expects me to take care of her babies some day, so I need to be fit!”

Help RCSC Clean Up Rock Creek Park this Saturday!

Written by RCSC Writer. Posted in Blog, RCSC News

RCCleanUPJoin Rock Creek Sports Club,  Rock Creek Conservancy and the National Park Service, as we remove invasive plant species and pick up trash from Rock Creek Park this Saturday!

When: Saturday, June 27, 2015 from 10:00 am to 12:00 pm. Please arrive at 9:45. 

 Location: Volunteers will meet at Rock Creek Sports Club, 8325 Grubb Rd., Silver Spring, MD and walk down Grubb Rd. to the DC line and Rock Creek Park. Parking is available at Rock Creek Sports Club.

What to Wear: Please dress appropriately for the weather. Wear sturdy boots or sneakers, no sandals. We recommend long pants and sleeves to prevent contact with poison ivy. 

What to Bring: Bring water. Tools and gloves will be provided. Feel free to bring your own tools and gloves if you have them. Bring SSL forms if requesting hours. 

Leader Contact: Karen Zeiter, kzeiter@rockcreekconservancy.org, (301) 775-2960

Help RCSC Trainer Raise Awareness and Funds for the Guthry-Jackson Foundation this Weekend!

Written by RCSC Writer. Posted in Blog, RCSC News

Craig-200x300A few weeks ago, Rock Creek Sports Club Trainer, Craig Klein shared his story with the RCSC Community. Craig was recently diagnosed with NMO (neuromyelitis optica), an incurable autoimmune disease.

“This is a recent diagnosis that will remain raw for some time, but a sense of debt and enormous gratitude drive me to focus on raising awareness and organizing a charity event with Rock Creek Sports Club,” Craig said.

Please join us this weekend as we raise awareness of NMO and funds for the Guthy-Jackson Foundation.

Attend one of two special classes with a donation:

  • Friday 6:30pm Bootcamp with Craig
  • Saturday 9am cycle with Debbie.

Then stop by our Saturday morning bake sale for a healthy snack! 100% of the proceeds go to the Guthy-Jackson Foundation.

Help RCSC Trainer Raise NMO Awareness

Written by RCSC Writer. Posted in Blog, RCSC News

Craig-200x300Today’s Post comes from Rock Creek Sports Club Trainer Craig Klein.

You ever notice that people care more about you than you care for yourself? I feel it and see it each and every day, but it is a struggle to accept.

I have NMO (neuromyelitis optica), an incurable autoimmune disease. This is a recent diagnosis that will remain raw for some time, but a sense of debt and enormous gratitude drive me to focus on raising awareness and organizing a charity event with Rock Creek Sports Club.

The “Guthy-Jackson Foundation” (http://www.guthyjacksonfoundation.org/) has been a resource for myself and friends. I haven’t met another person with NMO or their primary caregiver, but I will.

From June 18-21, I will raise awareness and share information on NMO through Rock Creek Sports Club’s generous support. Fitness Classes, bake sales and educational material will all be available. All proceeds will go to “Guthy-Jackson Foundation” with specific times to follow – so stay tuned.

The best compliment you can offer me is to learn more, ask questions.

RCSC is joining the fun of Red Nose Fund Day!

Written by RCSC Writer. Posted in Blog, RCSC News

RND15_FundraisingForRND_Logo_V4Wear a Red Nose purchased from Walgreen’s next Thursday, May 21, and you will be eligible to win:

  •  A package of 1-month membership, 1-hour Personal Training and 30-minutes Pilates Reformer!

Guests will be free all day!

Red Nose Day is a campaign dedicated to raising money for children and young people living in poverty by simply having fun and making people laugh. The inaugural Red Nose Day will be held in the US on May 21st, 2015. People across the country will come together to have fun and raise funds and awareness. The day’s events will culminate in a three-hour entertainment TV special on NBC featuring the country’s favorite comedians, musicians and Hollywood stars—it’s a show not to be missed! The TV special will showcase top comedy and entertainment live and in pre-recorded segments. It will also highlight the issues for which Red Nose Day is fundraising. Viewers will be encouraged to make donations by phone, and online.

To learn more about the Red Nose Fund Day click on this link to a segment from the Today show. Be inspired to help lift children from poverty.

Video: The Hidden Risks of Sitting Down

Written by RCSC Writer. Posted in Blog, Wellness Bites

Sitting down for brief periods can help us recover from stress or recuperate from exercise. But nowadays, our lifestyles make us sit much more than we move around. Are our bodies built for such a sedentary existence? Murat Dalkilinç investigates the hidden risks of sitting down.

View the Full Lesson on ed.Ted.com – http://ed.ted.com/lessons/why-sitting-is-bad-for-you-murat-dalkilinc

Rowing 101

Written by RCSC Writer. Posted in Blog, RCSC News, Wellness Bites

11136192_994011767284512_3833975141116541603_oIf you follow us on Facebook, you know how excited we were to introduce two new Concept 2 Rowers to the gym, earlier this month!  For those of you are not familiar with rowers, or haven’t thought about adding them into your regimen, we’re here now to tell you about all of their amazing benefits!

Cardiovascular Benefits

Rowing actually has similar cardiovascular benefits as running. It keeps the heart rate elevated and increases breath volume, pumping oxygen to or muscles to keep them functioning.  So over time, you’ll find that your endurance increases, meaning you’ll be able to stay active for a longer period of time.

Strength Benefits

Where do we begin?!  Rowing is a full body exercise where you’re engaging your arms, your legs, your core, and your back.  In both directions, you face resistance, so you are consistently building strength.

Low Impact

Rowing is often recommended as a great cardiovascular workout for those who can’t run (for example:  due to some sort of injury) because of all of its benefits mentioned above, without the impact. Because your feet remain locked into place on the pads, and your hands wrapped around the handle, there’s less pressure on your joints.  As long as you are using proper technique of course, but more on that in a bit.

Posture

We know that many of you are very hard workers and sometimes that means your at your desk and hunched over a keyboard much longer than you should, or want to be. Like we stated earlier, rowing is a FULL body exercise, and that includes all engaging in a lot of those back muscles that don’t get utilized as often, or in the way that should. As you build strength,  over time you may start to  notice you’ll be able to remain sitting up correctly in that office chair for longer! Again, this is also all about using the proper technique. See below.

Getting Started

First things first, if you haven’t used a rower before, please tell the front desk that you would like to learn more, and we’ll find a trainer who can show you some tips on proper form. We’ve also included a video below as a primer (or a refresher for some of you). Form is very important!